5 Reasons Your Butt Is NOT Growing (and how to fix it)

musclemonsters
31 Mar 202409:32

Summary

TLDRThe video script addresses the common issue of glutes not growing despite training efforts. It outlines five key reasons for this stagnation, including suboptimal exercise execution, insufficient training volume, lack of variety in workouts, inadequate intensity, and poor nutrition. The video offers solutions such as optimizing form, increasing volume and variety, focusing on progressive overload, intensifying workouts, and ensuring proper nutrition to support muscle growth. This comprehensive guide aims to help viewers achieve their goal of developing fuller, stronger glutes.

Takeaways

  • 💪 Proper execution is crucial for glute growth; focus on technique to emphasize the target muscle.
  • 🏋️‍♀️ Increase training volume; aim for a minimum of 10 sets per muscle group per week for optimal hypertrophy.
  • 🎯 Prioritize glute exercises in your workout routine to maximize growth before fatigue sets in.
  • 🤸‍♀️ Introduce variety in training; balance compound and isolation exercises for comprehensive glute development.
  • 🏃‍♀️ Focus on progressive overload and train each set with intensity to stimulate muscle growth.
  • 🍽️ Maintain adequate nutrition; consume enough calories and protein to support muscle growth and repair.
  • 💡 Train with a full range of motion and control the weight to maximize muscle hypertrophy.
  • 🥇 Consider regional hypertrophy; train different glute muscles with specific exercises for balanced development.
  • 🥢 Monitor your protein intake; aim for 0.8 to 1 g of protein per pound of body weight daily.
  • 🍔 Aim for a caloric surplus to provide energy and raw materials for muscle growth and repair.

Q & A

  • What are the primary functions of the glute muscles?

    -The glute muscles, composed of the gluteus medius, gluteus maximus, and gluteus minimus, work together to extend, abduct, and externally rotate the hips.

  • Why might someone not see glute growth despite training regularly?

    -There could be several reasons, including not performing exercises optimally, needing more training volume, lacking variety in training, insufficient intensity, and inadequate nutrition.

  • How can one optimize their squat form to target the glutes more effectively?

    -By leaning the torso forward during the squat, it places a greater emphasis on the glutes rather than the quads, promoting better muscle engagement for hypertrophy.

  • What does the dose-response relationship mean in terms of muscle hypertrophy?

    -It means that muscle growth follows a relationship where increasing the training volume, up to a certain point, leads to increased muscle size. A minimum of 10 sets per muscle group per week is recommended for appreciable muscle growth.

  • How can prioritizing the glutes in a workout routine contribute to their growth?

    -Training the glutes earlier in a workout session before fatigue sets in allows for more effective stimulation and growth, as muscles trained first experience more growth than those trained later.

  • What should be the focus when training glutes through hip extension exercises?

    -The focus should be on training the gluteus maximus through hip extension exercises, which helps in achieving a well-rounded and developed posterior.

  • Why is variety in training important for glute development?

    -Variety in training prevents plateaus, ensures progressive overload, and targets different aspects of the glutes, leading to more balanced and comprehensive muscle development.

  • How does intensity affect muscle growth according to the 2023 systematic review?

    -The closer one trains to failure, the more muscle growth is stimulated. Training with intensity, which involves lifting heavy weights and taking sets to or near failure, is crucial for hypertrophy across various rep ranges.

  • What is the recommended protein intake for muscle growth?

    -For effective muscle growth, it is recommended to consume about 0.8 to 1 gram of protein per pound of body weight daily.

  • In addition to protein, what other nutritional factor is crucial for muscle growth?

    -In addition to protein, a caloric surplus is essential for muscle growth. It is advised to consume around 300 to 500 calories above maintenance levels to provide the energy and raw materials needed for muscle repair and growth.

  • How can one ensure they are effectively targeting their glutes during their workouts?

    -One can ensure effective glute targeting by focusing on form and technique, incorporating a variety of exercises, prioritizing the glutes in their workout routine, training with intensity, and ensuring proper nutrition for muscle growth.

Outlines

00:00

🏋️‍♀️ Understanding Glute Muscle Anatomy and Function

This paragraph delves into the muscle anatomy of the glutes, highlighting their composition of three heads: gluteus medius, gluteus maximus, and gluteus minimus. It explains their primary functions, which include extending, abducting, and externally rotating the hips. The importance of understanding the target muscles and their roles is emphasized to effectively address the reasons behind the lack of glute growth.

05:01

💡 Optimal Execution for Glute Stimulation

The paragraph discusses the significance of proper form and technique in glute exercises, such as squats and deadlifts, to ensure optimal muscle stimulation. It emphasizes the importance of training with a full range of motion and controlling the weight throughout the lift. The paragraph also suggests adjusting training volume and prioritizing glute exercises early in a workout session to maximize growth stimulus.

🔢 The Role of Training Volume in Muscle Hypertrophy

This section highlights the findings from a 2018 study that underscores the dose-response relationship between muscle hypertrophy and training volume. It suggests a minimum of 10 sets per muscle group per week for significant muscle growth. The paragraph advises on incorporating more direct glute work and prioritizing the glutes in the workout sequence to ensure adequate training volume and stimulate muscle growth.

🎯 Incorporating Variety in Glute Training

The paragraph emphasizes the need for variety in training to avoid plateaus and ensure progressive overload. It suggests focusing on different aspects of glute exercises, such as hip extension for the gluteus maximus and abduction for the gluteus medius. The idea of combining exercises with varying torque curves is introduced to enhance the hypertrophic response and promote comprehensive glute development.

💥 Intensity and Its Impact on Muscle Growth

This section discusses the importance of training with intensity, as supported by a 2023 systematic review. It states that training close to failure stimulates more growth, regardless of the rep range. The paragraph advises lifting heavy and incorporating progressive overload to engage the glutes maximally and to push towards failure in every set to optimize muscle recruitment and growth.

🍽️ Nutritional Considerations for Glute Development

The final paragraph addresses the crucial role of nutrition in muscle growth. It emphasizes the need for adequate calorie and protein intake to support muscle synthesis and growth. The recommended daily protein intake is 0.8 to 1 gram per pound of body weight, and a caloric surplus of 300 to 500 calories above maintenance is suggested to provide the necessary energy and raw materials for muscle repair and growth.

Mindmap

Keywords

💡Glutes

The glutes, or gluteal muscles, are a group of three muscles in the buttocks - gluteus maximus, gluteus medius, and gluteus minimus. They play a crucial role in extending, abducting, and externally rotating the hips, which are key movements for lower body exercises. In the context of the video, understanding the function of these muscles is essential for effectively targeting them during workouts to achieve muscle growth and a more rounded appearance.

💡Hip Thrust

A hip thrust is a compound exercise that primarily targets the gluteus maximus. It involves positioning the upper back on a bench with the feet on the ground and a barbell or other weight across the hips. The movement involves thrusting the hips upward, which helps in developing the glutes. The video emphasizes the importance of proper form and execution of hip thrusts to effectively stimulate glute growth.

💡Progression

Progression, or progressive overload, is a training principle that involves gradually increasing the stress placed on the body during exercise over time. This can be achieved by increasing the weight, reps, or sets of an exercise, or by changing the exercises themselves to provide a new stimulus to the muscles. In the video, progression is highlighted as a key factor in ensuring that the glutes continue to grow and improve in response to training.

💡Volume

Training volume refers to the total amount of work done for a particular muscle group during a workout or over the course of a week. It is typically measured in sets and reps. According to the video, a minimum of 10 sets per muscle group per week is recommended for optimal muscle hypertrophy. Ensuring adequate volume is crucial for stimulating muscle growth and avoiding plateaus.

💡Intensity

Intensity in the context of exercise refers to the amount of effort or weight used during a workout. Training with high intensity, which often involves lifting heavier weights or pushing closer to failure, is crucial for stimulating muscle growth. The video emphasizes that reaching failure and training with intensity are key for maximizing the hypertrophic response and promoting glute development.

💡Nutrition

Nutrition plays a vital role in muscle growth and recovery. It involves consuming an adequate amount of calories and protein to support the body's needs for energy, repair, and growth. According to the video, building bigger glutes is not just about training; it also requires a proper diet that includes sufficient protein intake and a caloric surplus to fuel muscle growth.

💡Recovery

Recovery is the process by which the body repairs and rebuilds muscle tissue after exercise. Adequate recovery is essential for muscle growth and preventing injuries. It typically involves getting enough sleep, proper nutrition, and taking rest days as needed. The video implies that without sufficient recovery, the body may prioritize energy conservation over building muscle, which could slow down progress.

💡Exercise Form

Exercise form refers to the technique and posture used while performing an exercise. Proper form ensures that the intended muscles are effectively targeted and helps prevent injuries. In the context of the video, correct form is crucial for stimulating glute growth, as improper execution can lead to other muscle groups taking over the movement.

💡Torque Curves

Torque curves refer to the variation in the amount of force required to perform an exercise at different points in its range of motion. Incorporating exercises with different torque curves can provide a more comprehensive stimulus to the muscles, potentially enhancing muscle growth. The video suggests combining exercises with varying torque curves for a more effective glute training regimen.

💡Muscle Protein Synthesis

Muscle protein synthesis is the process by which the body builds new muscle proteins to repair and grow muscle tissue. This process is stimulated by resistance training and is influenced by nutritional intake, particularly protein consumption. The video highlights that a higher protein intake can create a stronger signal for muscle protein synthesis, which is essential for building bigger glutes.

Highlights

The glutes are composed of three heads: gluteus medius, gluteus maximus, and gluteus minimus, which work together to extend, abduct, and externally rotate the hips.

To effectively train the glutes, focus on executing exercises with proper form to emphasize the target muscle.

Training with a full range of motion and controlling the weight throughout the lift can maximize muscle hypertrophy.

Muscle hypertrophy follows a dose-response relationship, requiring a minimum of 10 sets per muscle group per week for appreciable growth.

Prioritize the glutes in your workout routine by training them before quads and hamstrings for better growth.

Introducing variety in training, including both isolation and compound exercises, can help stimulate glute growth more effectively.

Focusing on exercises with different torque curves can enhance the hypertrophic response to training.

Incorporating heavier lifts and regional hypertrophy strategies can provide a different stimulus for glute development.

Reaching failure during sets is crucial for stimulating muscle growth, and training with intensity can help achieve this.

Lifting heavy ensures maximal muscle recruitment, which is important for glute growth.

Adequate nutrition, including sufficient protein intake and a caloric surplus, is essential for supporting muscle growth.

Consuming 0.8 to 1 g of protein per pound of body weight daily is recommended for muscle growth.

Muscle protein synthesis is stimulated in a dose-responsive manner, with higher protein intakes creating a stronger signal.

Aiming to consume 300 to 500 calories above maintenance can provide the necessary energy and raw materials for muscle growth and repair.

Without adequate caloric surplus, the body may prioritize conserving energy over building muscle, slowing down progress.

Fixing common mistakes in training and nutrition will bring you closer to achieving a bigger, rounder butt.

Transcripts

play00:02

you've been squatting low loading up the

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bar on hip thrust and walking around the

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gym like a penguin with bands around

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your legs yet no matter how hard you

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train your glutes remain flat as a

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pancake if that sounds like you then

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listen up because in this video I'm

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going to share five reasons your butt is

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not growing and how to fix it but first

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let's quickly review the muscle anatomy

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of the glutes and their primary function

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function the glutes are composed of

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three heads the glutitis medius glutitis

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Maximus and glutitis Minimus together

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these three muscles work in harmony to

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extend abduct and externally rotate the

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hips now that we understand what muscles

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we're targeting and the functions

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they're responsible for let's dive into

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the five reasons your butt isn't growing

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reason number one you're just going

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through the motions while you might be

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doing lifts that Target the glutes it

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doesn't mean you're hitting them

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optimally we already know that deadlift

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and squat variations Target the glutes

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to a great degree but we have to pay

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attention to how we execute each rep so

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that there is a bigger emphasis placed

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on the target muscle with the squat for

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example you're either hitting more of

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the quads or more of the glutes if the

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focus is glute growth try leaning your

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torso forward instead of keeping

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overall repetition duration of 2 to 8

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seconds maximizes muscle hypertrophy

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simply put train with a full range of

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motion and control the weight through

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the entirety of the lift you see while

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you might already be doing the right

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exercises the nuances in your form and

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technique determine how well the glutes

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are stimulated for hypertrophy reason

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number two you need more volume this

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2018 study pointed out that muscle

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hypertrophy follows a dose response

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relationship this means that if you're

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aiming for maximum muscle growth

play03:05

ensuring adequate training volume is

play03:08

crucial based on this systematic review

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you need a minimum of 10 sets per muscle

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group per week to build muscle at an

play03:16

appreciable rate therefore it becomes

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imperative to apply the principle of

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specificity in the context of growing

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your butt this translates to giving the

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glute specialized attention the e

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easiest way to do this without having to

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train glutes on their own separate day

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is by tweaking your lower body volume

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this can be done by tweaking your form

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on Squat and deadlift variations to

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place more focus on the glutes but also

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by incorporating more direct glute work

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instead of packing your workout with

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more quad and hamstring dominant

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movements also due to fatigue the growth

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stimulus decreases per set as your

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workout progresses thus it it might be a

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good idea to prioritize the glutes

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during leg day this can be done by

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simply training them first before quads

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and hamstrings according to this study

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muscles trained first in a workout

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experience more growth than the

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following muscle groups reason number

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three your training lacks variety you're

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either training with too many isolation

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movements or you're relying too much on

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compound lifts either way a lack of

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variety is one of the reasons your butt

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isn't growing if you focus mainly on

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isolation exercises Progressive overload

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may be harder to achieve if you focus

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only on compound lifts however other

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muscles might be taking over or being

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activated more also most compound lifts

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recruit and train the glutes and hip

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extension only if your training has been

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heavily influenced by how an exercise

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feels it's time for a shift introducing

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heavier lifts can provide a different

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stimulus for your glutes triggering

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growth Beyond surface level gains if

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you've been fixated on squats and hip

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hinge variations exploring Regional

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hypertrophy might be the answer focus on

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training the glute Max through hip

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extension the glute medius through

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abduction and incorporate exercises like

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diagonal Kickbacks or 45° back

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extensions the key here is to find the

play05:29

right balance

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dedicate one aspect to isolating the

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glutalor they're properly engaged while

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the other focuses on overloading and

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maximizing Force production creating

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mechanical tension to fuel growth if

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you're not convinced according to Brett

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contras renowned as the glute guy you

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should be combining exercises with

play05:51

different torque curves if you want to

play05:53

enhance the hypertrophic response to

play05:55

training for example instead of choosing

play05:58

between hip brust in squats consider

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incorporating both while squats

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emphasize glute engagement in the

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lengthened position hip thrust work them

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in the shorten position providing a

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comprehensive training approach for

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complete glute development reason number

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four you lack intensity according to

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this 2023 systematic review the closer

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you are to failure the more growth is

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stimulated and reaching failure requires

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training with intensity it doesn't

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matter whether you prefer training for

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12 to 15 reps or 6 to 10 reps all of

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these rep ranges will drive hypertrophy

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as long as you terminate your sets at or

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close to failure the easiest way you can

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force yourself to lift with intensity is

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by lifting heavy this ensures maximal

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muscle recruitment from the beginning to

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the end of the set remember the glutes

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are the largest and thus most powerful

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muscle group of the body and since

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they're not growing growing you're

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likely not training them hard enough now

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this doesn't mean that you should only

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focus on compound lifts to maximally

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load the glutes instead it means that

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the smaller isolation exercises should

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be trained with the same intensity by

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incorporating Progressive overload and

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taking them to or close to failure and

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number five your nutrition is inadequate

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building bigger glutes requires more

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than just optimal training it's crucial

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to ensure you're eating enough total

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calories while also consuming a

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sufficient amount of protein it's no

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secret that protein is essential for

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muscle growth and the science is clear

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that we need about 0.8 to 1 g of protein

play07:45

per pound of body weight daily if the

play07:48

goal is to build muscle evidence also

play07:51

suggests that muscle protein synthesis

play07:53

is stimulated in a dose responsive

play07:56

manner meaning higher protein intakes

play07:58

create a bigger your muscle protein

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synthesis signal at least to a degree

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but adequate recovery and muscle growth

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is about more than just protein intake

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we also have to ensure we're consuming a

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surplus of calories in other words we

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should aim to consume more calories than

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we burn ideally around 300 to 500

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calories above maintenance these extra

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calories provide the energy and raw

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materials necessary for the body's

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biomechanical processes involved in

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muscle growth and repair without this

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caloric Surplus your body May prioritize

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conserving energy overbuilding muscle

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potentially slowing down progress in

play08:41

short ensure you're eating enough

play08:44

calories and consuming sufficient

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protein to support muscle growth

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effectively so there you have it five

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reasons your glutes aren't growing and

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how to fix it while you might be guilty

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of some or all of the reasons we

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discussed

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fixing these mistakes will only get you

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closer to achieving your goal of a

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bigger rounder butt did you find this

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video helpful if so click the like

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button below as it'll truly help out the

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channel and if you haven't already make

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sure you subscribe for more videos and

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don't forget to turn on post

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notifications so you don't miss the next

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one

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[Music]

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peace

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[Music]

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he

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Related Tags
Glute DevelopmentFitness MistakesTraining TechniquesMuscle HypertrophyExercise VolumeWorkout VarietyProgressive OverloadNutrition TipsFitness GoalsExercise Science